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Cooperative Extension

Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture,James A. Christenson, Director, Cooperative Extension, College of Agriculture & Life Sciences, The University of Arizona.

The University of Arizona is an equal opportunity, affirmative action institution. The University does not discriminate on the basis of race, color,

religion, sex, national origin, age, disability, veteran status, or sexual orientation in its programs and activities.

Weight Gain Tips for Athletes

02/2006 AZ1385

THE UNIVERSITYOF ARIZONA

COLLEGEOF AGRICULTUREAND LIFE SCIENCESTUCSON, ARIZONA 85721

LINDA HOUTKOOPERDepartment Head, Nutritional Sciences

This information has been reviewed by university faculty.cals.cals.arizona.edu/pubs/health/az1385.pdf

To gain weight, athletes need to consume more caloriesthan they use. This weight gain will include water, fat, andprotein in muscle. To limit the amount of fat gain and increasemuscle gains, athletes need to use effective exercise trainingand nutrition programs.

A common misconception among athletes is that the bestway to build muscle or bulk up is to eat a high-proteindiet. Adequate protein intake is essential when you areincreasing muscle mass, but most of the energy needed tofuel muscle growth comes from an adequate calorie intakefrom carbohydrates and fats.

Weight gainer supplements are marketed to athletes withclaims that these supplements will aid in the gain of muscle

mass. Although these supplements may help increase dailycalorie and protein intake, they have no benefits over foodchoices that provide the same amount of calories and pro-tein.

Tips for a Healthy Weight Gain

1. Increasing calorie intake by 500 to 1000 calo-ries per day can help supply the extra caloriesneeded to gain lean weight.

2. It takes time to increase muscle weight.

Most athletes can successfully gain _ to 1 pounds ofmuscle weight per week if they eat enough food to meettheir additional calorie and protein needs for weight gainor and train properly.

3. Choose higher calorie foods.For example, choose juices over whole fruits and low-fat

milk over skim milk or water.

4. Eat larger food portions. Dont skip meals.Increasing the amounts of food that you eat at one timewill help supply the calories needed to gain muscleweight.

5. Eat five or more meals a day.Eat plenty of high calorie snacks plus meals throughout

the day.

6. Drink plenty of fluids that supply calories like

juice, milk, milkshakes, and sports beverages.For example, drinking 1_ quarts of grape or cranberry

juice supplies 1000 calories. 1_ quarts of 2% milk supplies720 calories.

7. Set realistic goals.Genetic factors can play a large role in physique. You arenot going to look like Arnold if your parents look like PeeWee Herman.

8. Get regular, restful sleep 7 - 8 hours per

night.Growth hormone peaks in deep sleep. Adequate rest is

essential for your body to build new lean body mass.

9. Be aware of the calories from all the food

and drinks you swallow.Nibbling on food throughout the day, even if it is just a

bite here or there, can contribute substantially to your totacalorie intake. Beverages, like regular soda, slushes, fruipunches, lattes and other coffees with flavoring and milkbeer, cocktails and other beverages with alcohol and sportsdrinks, can add up to a lot of extra calorie consumptionLimit high intakes of these high calorie drinks.

Nutritional Strategies for Weight Gain

Eating additional calories from a well-balanced diet of avariety of performance foods is essential for healthy weightgain. Choose your foods wisely, and eat more servings owholesome foods from each Food Group instead of just

increasing fat or protein intake. Eating this way and properexercise will help maximize your lean weight gain andminimize unwanted fat weight gain.

High-Calorie Snack Ideas

Snacking is a great way to increase calories. Be careful ofsnacks that help increase your calorie intake but are loadedwith fat:

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2 The University of Arizona Cooperative Extension

Eat High-Calorie, Nutrient Dense Snacks:

Soft pretzels with peanut butter

Low-fat milkshakes

Dried fruits

Bean and cheese burritos

Bagels and peanut butter

Baked potatoes with chili

Granola and yogurt

Yogurt, fruit, and nuts

Peanut butter and jelly sandwiches

Low-fat cheese and crackers

Fruit smoothies

High calorie granola bars or energy bars

Apple, cranberry and grape juices

Almonds, walnuts, peanuts

Instant breakfast drinks

Canned Liquid meals

Any products, services, or organizations that are mentioned, shown, or indirectly implied in this publication do not implyendorsement by The University of Arizona.

Mea l Swa ps Calories

Breakfast

1 cup 2% Milk 120

3 eggs, scrambled 3001 Wheat English Muffin 160

1 Large Banana 130

2 Tablespoons Jam 96

Snack

1 apple 60

15 Wheat Crackers(thin)

130

1 String Cheese 75Lunch

12 ounces 2% Milk 180

4 Slices Roasted TurkeyBreast, lettuce, tomato,

pickle150

2 Slices Wheat Bread 160

1 cup baby carrots 60

1 pear 60

Snack

1 cup low-fat vanillayogurt

200

cup blueberries 60

low-fat granola 90

Dinner

12 ounces 2%t Milk 180

5 ounces grilled chickenbreast

335

1 cup wild rice 165

1 cup sliced peaches 110

2 cups broccoli withmelted cheddar cheese

190

Total 3,557

Weight Gain Plan Following the Sports

Food Swap Guidelines